This workout is a total ab burner! There’s two separate interval rounds; one with dumbbells, and one with a medicine ball. If you don’t have the medicine ball, you can still use the dumbbells, and vice versa. You just need to change the way you’re performing the exercise.
This workout focuses on the upper body, specifically the chest along with the abdominals. Remember, especially when doing the push ups to keep your abdominals engaged. Every exercise in this workout requires your abdominals to work; stabilize and contract.
+ Exercise mat
+ Gymboss Interval Timer
+ Medicine Ball
+ Set of Dumbbells
|| The Workout ||
Set your timer for 6 rounds; 10 seconds rest, 50 seconds work.
Grab a medicine ball and complete the following 3 exercises, switching exercises after every 50 seconds.
MEDICINE BALL HIGH MOUNTAIN CLIMBERS
MEDICINE BALL CROSS BODY PLANK KNEE TUCKS
MEDICINE BALL TOE TOUCH CRUNCHES
Restart your timer.
Grab a pair of dumbbells and complete the following 3 exercises, switching exercises after every 50 seconds.
DUMBBELL PLANK ROWS
DUMBBELL STRAIGHT SIT UPS
DUMBBELL PUSH UPS
|| the exercises ||
|| high mountain climber ||
|| cross body knee tuck ||
|| toe touch crunch ||
|| alternating dumbbell plank row ||
|| dumbbell straight sit up ||
|| dumbbell push up ||
By the time the second interval began my upper body was already getting tired but once the second round of plank dumbbell rows began, I was feeling like a BEAST! I kept my mind in the right place and I pushed myself hard through this workout! Aim for as many reps as possible while keeping proper form during each 50 second interval.
I challenged myself to beat my first score during the second interval. Try that, it’s a good challenge.